It Begins
So i started my cut down yesterday. However, i hadn't planned my food schedule well enough, so it was basically just a lower calorie day.
After a brief chat with one of my colleagues at work i have decided go Keto.
From his experience, people he has seen use Keto Diets have generally got leaner and kept the hard earned muscle that we all bust a gut for. And if they can do it, why can't i...?
What is Keto
A Ketogenic diet is one in which you eat a very high fat, protein and low carb diet. There are many different variations on the standard Keto Diet, of which i am using the Cyclical Keto Diet (CKD for short). This variation on the the diet enables me to have 5 1/2 days in the Ketogenic state to then have 1 1/2 days of Carb loading (i'm still going to keep my Carbs relativly clean). This will replenish glycogen levels in the body, and won't hinder the fat loss. It's a relatively complicated diet to get your head around to begin with, but once you've got all the number and foods sorted it can be pretty simple to implement.
"Getting lean is simple, but it's not easy" - Charles Poliquin
The idea with Keto is that your body starts to use fat as the main fuel source, instead of carbs. This should hopefully allow me to get leaner than ever, and with a good enough level of Protein in my diet, maintain my muscle mass.
The link below is the site i used to sort out the diet; i checked a few other sites, to cross reference numbers and information, this one seemed to be the most consistent and had pretty much all the information i needed. Feel free to have a read, especially if you're looking to try the Keto Diet...there's alot of stuff to know before you begin the diet.
http://tsampa.org/training/blog/archives/2006/10/
And this link also has some very helpful information on Keto for both men and women
http://www.t-nation.com/free_online_article/sports_body_training_performance/refined_physique_transformation
The general idea with the food is that i get around 65-75% of my calories from Fat (around 170g in my case), around 20-30% Protein (about 160-170g), and minimal Carbs (0-10% - no more than 30g).
I will be hitting these numbers by eating a variety of meats, oils, nuts, and a few small bit of veg (like the good old fatty avocado). Consistency is key, so i'ts pretty much going to the same food day in, day out over the next 12 weeks...with the beautiful carb load on Friday eve into Saturday afternoon.
Obviously i'm going to missing out on a chunk of minerals and vitamins that i need to keep my body healthy, so i am supplementing with calcium, fibre and multivitamins; otherwise i'll probably just crumble into dust...not ideal in any way, shape or form.
Workouts
MicroCycle 1 of the "12 Week Body Plan" is an Upper to Lower body split, so yesterday was the Upper, today, the lower, and a day off tomorrow (Wednesday).
Again, i have planned out how the workouts are going to fit in with work, the Keto Diet (especially due to the Carb loading portion of CKD), and generally what other spare time i have. I have worked out that a simple 2 Days On, 1 Day Off approach will work well
The Upper Body workout yesterday was pretty good, looking forward thoroughly to todays leg session....we'll see how i'm coping after it.
I think that's enough for today....
I've spent far too long staring at this screen, and weighing out and cooking foods....time to train....
Trav.
Tuesday 30 April 2013
Sunday 28 April 2013
Time Until Comp - T minus 12 weeks
My name is Phill Travis and i've never written a blog before; but i wanted to track my progress over the coming 12 weeks and show you guys what can be achieved (no pressure).
About Me
I'm a Personal Trainer at MyTime Active...more specifically The Pavilion Leisure Centre, Bromley. I've been in the fitness industry since September 2009; over the years have gained much experience and knowledge both in how to train others and how i can manipulate my own body to achieve the aesthetic physique i'm striving for. I've always been into sport, and i have played in a variety of different ones...from Football and Rugby to Track and Field throughout my school years - to the present day - bodybuilding.
I competed in 2011 in my first Body Building Competition at the BNBF Central Qualifiers, Junior Category. Unfortunately i didn't place; and yes i was disappointed with the end result but it was a great experience and it drove me on to get in to the best shape of my life up to that point (even if i do pick holes in every aspect of it, nothing was quite good enough).
I love a challenge like this, and to push myself to my physical limits to see what i can achieve is my aim. I'm hugely competitive and i love to win (as i'm sure we all do), so that will always be the objective, to be the best. And given that i now have some experience in how to perform and prepare for a bodybuilding show, this time i'm going to smash it out of the park!
So hopefully you'll enjoy what i have to share with you and i hope i can help you all understand how it's possible to change your physique in a relatively short space of time. I will head up the sections of my blogs to make it easier for you to pick out any information that can aid in your own personal body aesthetic goals.
So...that's the basic stuff on me and why i'm blogging this journey.
I'll be adding pictures throughout the process, giving you an outline of my dietary habits and work outs that i will be using.
Nutrition
For the last year i have been eating with a Paleo style mindset.
By no means am i totally Paleo, there are foods i eat that aren't part of the "diet" - i'd consider myself more of a Modern Paleo kinda guy...allowing foods in that i judge to be nutritious enough to be kept in my diet that my Paleolithic ancestors wouldn't have been able to get their grubby caveman hands on.
Since starting this lifestyle i have bulked up my physique considerably, whilst simultaneously reducing my average body fat levels...which i'd consider a freaking awesome result in anyone's books.
Now, i'm not saying this lifestyle will suit everyone, but i would say it has made big impacts on people that i have trained over the past months, obviously myself included. The High Protein, High Fat, and Lower Carbohydrate content of this way of eating seems to achieve the physical goals of the guys and girls i have trained over the past months/year. All i can advise is if you don't try it you'll never know if it will work for you.
More to come on this subject over the next 12 weeks....
Workouts
Since 2011 i have been through many different styles of workouts. I've used 1RM workouts on the 4 Compound lifts, tempo based programmes to maximise tension and growth, full body workouts, varied split routines. All have helped me get to the point where i am at today.
The one i will be using for this 12 week cut down is the "12 Week Body Plan" by Men's Health Editor Joe Warner, and planned and written by Nick Mitchell of UP Fitness. (I will add a few links at the bottom of this page if you wish to purchase the MagBook and look at any of Mitchell's other workouts and advice, i'd say the guy's a pretty solid backing for any advice you need on all things "body composition").
The results from the "12 Week Body Plan" program speak for themselves; and this being the case i am in no doubt this program will help me achieve my goal.
So that's it....
The Competition is on 21st July, and i will be in the Junior Category again as it is based on age (Under 23), i have 12 weeks to prepare, and it all begins tomorrow. I will blog as and when i can, so i can't guarantee a blog every day...but i'll do my best to get at least an update in every other day.
Any questions please fire away and i will try to reply as soon as i can. And any content you want me to add please comment below and i'll see what my itty-bitty meat head brain can conjure up....
Oh and before i go - here's a couple of pictures from my 2011 competition...let me know what you think....?
"In chasing perfection, we can catch excellence." - Vince Lombardi
Be back soon.
Trav.
My place of work and training - http://www.mytimeactive.co.uk/default.aspx
Ultimate Performance/Nick Mitchell - http://upfitness.co.uk/
12 Week Body Plan - http://www.amazon.co.uk/Mens-Fitness-Week-MagBook-Health/dp/1781060576/ref=sr_1_1?ie=UTF8&qid=1367175753&sr=8-1&keywords=12+week+body+plan
The British Natural BodyBuilding Federation - http://www.bnbf.co.uk/
About Me
I'm a Personal Trainer at MyTime Active...more specifically The Pavilion Leisure Centre, Bromley. I've been in the fitness industry since September 2009; over the years have gained much experience and knowledge both in how to train others and how i can manipulate my own body to achieve the aesthetic physique i'm striving for. I've always been into sport, and i have played in a variety of different ones...from Football and Rugby to Track and Field throughout my school years - to the present day - bodybuilding.
I competed in 2011 in my first Body Building Competition at the BNBF Central Qualifiers, Junior Category. Unfortunately i didn't place; and yes i was disappointed with the end result but it was a great experience and it drove me on to get in to the best shape of my life up to that point (even if i do pick holes in every aspect of it, nothing was quite good enough).
I love a challenge like this, and to push myself to my physical limits to see what i can achieve is my aim. I'm hugely competitive and i love to win (as i'm sure we all do), so that will always be the objective, to be the best. And given that i now have some experience in how to perform and prepare for a bodybuilding show, this time i'm going to smash it out of the park!
So hopefully you'll enjoy what i have to share with you and i hope i can help you all understand how it's possible to change your physique in a relatively short space of time. I will head up the sections of my blogs to make it easier for you to pick out any information that can aid in your own personal body aesthetic goals.
So...that's the basic stuff on me and why i'm blogging this journey.
I'll be adding pictures throughout the process, giving you an outline of my dietary habits and work outs that i will be using.
Nutrition
For the last year i have been eating with a Paleo style mindset.
By no means am i totally Paleo, there are foods i eat that aren't part of the "diet" - i'd consider myself more of a Modern Paleo kinda guy...allowing foods in that i judge to be nutritious enough to be kept in my diet that my Paleolithic ancestors wouldn't have been able to get their grubby caveman hands on.
Since starting this lifestyle i have bulked up my physique considerably, whilst simultaneously reducing my average body fat levels...which i'd consider a freaking awesome result in anyone's books.
Now, i'm not saying this lifestyle will suit everyone, but i would say it has made big impacts on people that i have trained over the past months, obviously myself included. The High Protein, High Fat, and Lower Carbohydrate content of this way of eating seems to achieve the physical goals of the guys and girls i have trained over the past months/year. All i can advise is if you don't try it you'll never know if it will work for you.
More to come on this subject over the next 12 weeks....
Workouts
Since 2011 i have been through many different styles of workouts. I've used 1RM workouts on the 4 Compound lifts, tempo based programmes to maximise tension and growth, full body workouts, varied split routines. All have helped me get to the point where i am at today.
The one i will be using for this 12 week cut down is the "12 Week Body Plan" by Men's Health Editor Joe Warner, and planned and written by Nick Mitchell of UP Fitness. (I will add a few links at the bottom of this page if you wish to purchase the MagBook and look at any of Mitchell's other workouts and advice, i'd say the guy's a pretty solid backing for any advice you need on all things "body composition").
The results from the "12 Week Body Plan" program speak for themselves; and this being the case i am in no doubt this program will help me achieve my goal.
So that's it....
The Competition is on 21st July, and i will be in the Junior Category again as it is based on age (Under 23), i have 12 weeks to prepare, and it all begins tomorrow. I will blog as and when i can, so i can't guarantee a blog every day...but i'll do my best to get at least an update in every other day.
Any questions please fire away and i will try to reply as soon as i can. And any content you want me to add please comment below and i'll see what my itty-bitty meat head brain can conjure up....
Oh and before i go - here's a couple of pictures from my 2011 competition...let me know what you think....?
 |
| Side Chest and Bicep |
 |
| Front Lat Spread |
Stats
Height: 5ft 10in
Weight: 74kg
BF%: 7-8%
"In chasing perfection, we can catch excellence." - Vince Lombardi
Be back soon.
Trav.
My place of work and training - http://www.mytimeactive.co.uk/default.aspx
Ultimate Performance/Nick Mitchell - http://upfitness.co.uk/
12 Week Body Plan - http://www.amazon.co.uk/Mens-Fitness-Week-MagBook-Health/dp/1781060576/ref=sr_1_1?ie=UTF8&qid=1367175753&sr=8-1&keywords=12+week+body+plan
The British Natural BodyBuilding Federation - http://www.bnbf.co.uk/
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